CrossFit Ballwin – CrossFit
Junkyard Dog Warm-Up (No Measure)
*Partner A sits with legs extended and arms out
*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.
**Partner A gets in a table top position or on all 4’s.
**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.
Strength & Skill
Alternate between Primary 1 & Primary 2 movements. If you don’t have DU’s, work on them & stay POSITIVE! If you max out your DU’s, start working on Triple Unders.
PRIM1: Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
PRIM2: Ring Dips (4 Sets of 10-15 Reps)
Metcon (3 Rounds for reps)
Complete 12 minute sequence of:
1 minute of Box Jump
1 minute of Ground to Overhead
2 minutes of Box Jump
2 minutes of Ground to Overhead
3 minutes of Box Jump
3 minutes of Ground to Overheads
Sc’d wt., should be able to Snatch and/or clean to Overhead
Sc 24/20 or step-ups
Count all reps for 1 minutes, count all reps for 2 minutes,
count all reps for 3 minutes